Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
6 x 100's @ 2:00
- odds free
- evens stroke or IM
8 x 50's @ 1:00
- odds free
- evens stroke
Swim
12 x 200's
- 3 x the following
#1 @ 4:00
#2 @ 3:30
#3 @ 3:00
#4 @ 2:30
Kick
4 x 125's backstroke @ 2:30
Drill
3 x 100's @ 3:00
- 50 front scull w/pull buoy, 50 *** swim/keep buoy in place
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
6 x 100's @ 2:00
- odds free
- evens stroke or IM
8 x 50's @ 1:00
- odds free
- evens stroke
Swim
12 x 200's
- 3 x the following
#1 @ 4:00
#2 @ 3:30
#3 @ 3:00
#4 @ 2:30
Kick
4 x 125's backstroke @ 2:30
Drill
3 x 100's @ 3:00
- 50 front scull w/pull buoy, 50 *** swim/keep buoy in place
